To meditate you have to train your mind, in the same way that to be fit you have to train your body. There are many meditation techniques.
Like anything practice makes perfect.
It’s extremely difficult for a beginner to sit for hours and think of nothing or have an “empty mind.” The easiest way to start is by focusing the breath. Really meditation is concentration, mindfulness is also a form of concentration. When one is fully concentrated one is in the present moment and that in itself is a form of meditation.
The concentration meditation technique involves focusing on a single point. This could be listening to your breath, repeating one single word over and over again, focusing on looking at a candle flame, or finding on spot on the floor and staring at it. Since focusing the mind is not that easy, a beginner might meditate for only a few minutes and then work up to longer time.
Make no effort to control the breath; simply breathe naturally.
Focus your attention on the breath and on how the body moves with each inhalation and exhalation. Notice the movement of your body as you breathe. Observe your chest, shoulders, rib cage and belly. Make no effort to control your breath; simply focus your attention. If your mind wanders, simply return your focus back to your breath. Maintain this meditation practice for 2–3 minutes to start, and then try it for longer periods.
If relaxation is not the goal of meditation, it is often one result of it. Since then, studies on the relaxation response have documented the following short-term benefits to the nervous system:
• lower blood pressure
• improved blood circulation
• lower heart rate
• less perspiration
• slower respiratory rate
• less anxiety
• lower blood cortisol levels
• more feelings of well-being
• less stress
• deeper relaxation